5 rounds:
3x shoulder press (60% 1RM), 3x pull-up
5x shoulder press, 5x pull-up
7x shoulder press, 7x pull-up

Tabata intervals

kb swings 24/16

double unders

sit ups

push ups

goblet squat 24/16

3 rounds
10 push ups
10 box jumps 60cm/50cm
4x10m sprint 2x10kg/2x5kg
10 wall balls 9kg/6kg

AMRAP 12:
5 Deadlift 100/70 (Rx+ 120/80)
9 CTB- Pull-up
21 Box Jump 60/50

Fran
21.15.9
Thrusters 95#

Pull-up

Very happy about this! Beat my old Fran time by nearly 2 minutes!!!

5 x 1000m Row. (Work:Rest 1:1)

Post time to comments!

5 Rounds

Every THIRD minute complete the following:

10 x Dumbbell burpee clean and press
Movement starts by picking up the dumbbells. Complete a burpee while holding the dumbbells.

Once you are standing upright clean and press the dumbbells to the overhead position.

If you finish your set of 10 in 1:35 you have 1:25 to rest until you start your next set of 10 (start every 3rd minute for 5 rounds).

post time and weight to comments

—

5 RFT:
15 Target Burpee 15cm
20 WBS 9/6
Rest 1:00 after each round.

3 sets @80% 90% 100% effort:
Row 500m
15 burpees
15 CTB chin ups
15 PC and jerk 135/85#
85 DU

Rest 4 minutes b/t sets

Notes:
– show an decrease in time per set

4XME UB C2B Pull-ups – rest 90 sec.